Workout of the Day October 28, 2020

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

9 Min

Every Min on the min

Banded Box Squats

7 sets at 55%+ approx 30% bad tension

Then 2 sets at 90% effort 

 

Part 3

 

Romanian Deadlift (RDL)

4 sets of 8 reps

Rest 60 sec

 

Part 4

 

100 Seated Banded Hamstring Curls

 

Part 5

 

800M row or 1600M bike

60 single arm kettlebell push press, switch arms every 5 reps

60' per arm, single arm overhead kettlebell carry

 

Part 6

 

Back Extensions on the GHD

3 sets of 10-15 reps

Rest 60 sec

 

 

 

TB/ The Next Day Workout

 

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

10 min

every min on the min

Bench press off pins, 2" above chest

40% bar weight + approx 30% band tension

1st 5 min- 5 reps with a medium grip

2nd 5 min- 5 reps w a wider grip

Part 3

Incline Barbell press

3 sets of 8 reps

Rest 60 sec

Part 4

3 sets

max pull ups w a 2 sec hang at the bottom

Rest 60 sec

Be active in the shoulders while hanging in the bottom.

Part 5

Bent over barbell rows

3 sets of 8 reps

Rest 60 sec

Part 6

 

Cross body alternating hammer curls

4 sets of 8 reps

Rest 60 sec

 

Part 7

 

100 Banded Face pulls 

+

Stir the pot if you want

Workout of the Day October 25, 2020

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

Reverse Band Box Squat

Build to a tough single

 

Part 3

 

One Leg forward (Lunge Position) Good Morning

4 sets of 8 reps per leg

 Rest 60 sec

If you want you can set up with bands attached to the rig and bar, pulling forwards.

 

Part 4 

Reverse Hypers on a swiss Ball or Back Extensions on the GHD

3 sets of 15-20 reps

Rest 60 sec

Part 5

In 14 min

10 Rounds

10 Alternating Dumbbell Snatch

5 Pull ups

 

Then:

Cals on machine

If there's any time left, go on the bike or rower for the remaining time for as many cals as possible. The workout is to be stopped at 14 min regardless of where you are.

Part 6

4 sets

10-20 per direction

Stir the Pot

Rest 60 sec

 

 

 

TB/ The Next Day Workout

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

Bench Press Starting off pins with the bar 2" above chest

Build to a tough single

 

Use the safety bars as the tool to keep th bar in the start position. All reps are to start at the bottom, not the top.

 

Part 3

 

Floor Press Against a Band

Build to a tough set of 8 reps

 

Part 4

 

Skull Crushers laying on floor using ez curl bar

3 sets of 10 reps

Rest 60 sec

 

Part 5

 

Satnding Banded Side bends (oblique)

4 sets of 20 reps per side

Rest 60 sec

 

Part 6

 

4 sets

 

30 Banded Push Downs

20 seated bent over DB Flys

30 Banded Face Pulls

Rest 60 sec

Workout of the Day October 20, 2020

 

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

9 Min

Every Min on the min

Banded Box Squats

7 sets at 50%+ approx 30%^ bad tension

Then 2 sets at 90% effort

 

Part 3

 

7 min

Every min on the min

3 deadlifts

40% bar weight + 30% band tension

 

Part 4

 

Banded Kettlebell Swings

3 sets of 20 reps

Rest 60 sec

 

Part 5

 

100 Swiss ball Hamstring Curls

 

Part 6

 

3 or 4 rounds

 

10 Pull ups

12 Burpees

14 Alternating step ups

16 hanging knee raises

 

 

TB/ The Next Day Workout

 

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

10 min

Every min on the min

1st 5 min- 5 bench press medium grip

2nd 5 min- 5 bench press wide grip

Load at 70%

 

Part 3

 

Incline barbell press against bands

4 sets of 8 Reps

Rest 60 sec

 

Part 4

 

1 arm dumbbell row

4 sets of 8 reps per arm

Rest 60 sec

 

Part 5

 

Bent Over barbell row

4 sets of 8 reps

Rest 60 sec 

Part 6

Banded sit ups

4 sets of 10 reps

Hold band on one side, alternate sides each set

Workout of the Day October 17, 2020

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

Wide Stance Box Squat against Bands

Build to a tough single

Do this in around 8 sets

No misses

 

Part 3

 

Good Mornings

4 sets of 8 reps

Rest 60 sec

 

Part 4

 

Hamstring Curl on swiss ball

3-4 sets of max reps

Rest 60 sec

 

Part 5

 

100 Jump ropes

20 Burpees

750M row or 1500M bike

75' Walking lunge holding 1 dumbbell in front

750M row or 1500M bike

20 Burpees

100 Jump ropes 

Part 6

3 sets

8 Plate overhead sit ups

Rest 60 sec

Anchor your feet

 

TB/ The Next Day Workout

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

Z Press

Build to a tough single

No misses

 

Part 3

 

Dumbell floor press w a neutral grip

3 sets of 8 reps

Rest 60 sec

 

Part 4

 

Incline Tate Press

3 sets of 12 reps

Rest 60 sec

Part 5

Banded side oblique push downs

70-100 per side

Part 6

4 sets

20 rear delt raises one arm at a time

Laying on your side and done non stop

 

 

Workout of the Day October 9, 2020

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

3 Rounds

 

Run 0.5 mi or bike 2 km

50 Step ups holding onto 1 dumbbell

50 sit ups

Part 3

Banded Tall Kneeling Ms

3 sets of 10 reps

Rest 60 sec between

Workout of the Day October 4, 2020

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

12 Min

Every min on the min

Perform 3 banded box squats

Load should be 50-55% bar weight plus the bands on top of that

 

Part 3

 

8 sets

Every :30 sec

1 banded deadlift

Load should be 50-55% bar weight plus the bands on top of that

 

Part 4

 

Bulgarian Split Squats

4 sets

8 reps per side

Rest 60 sec

Hold onto dumbbells if you are able

 

Part 5

 

4 sets

Banded March

1 min on 1 min off

Bear hug a med ball or sandbag

Part 6

50-30-20

Kettlebell Swings

Bike or Row cals

 

If you want you can also half the reps

Part 7

Stir the pot

Pick a rep schems

TB/ The Next Day Workout

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

 

9 min

Every min on the min

3 Banded Bench Press

Load 55% + bands

1st 3 sets narrow grip

2nd 3 sets medium grip

3rd 3 sets wide grip

Part 3

 

Bent over barbell row band pulling forwards

3 sets of 8 reps

Rest 60 sec

 

Part 4

 

Incline Bench

3 sets of 15 reps

Rest 60 sec

 

Part 5

 

10 min

10 Push press

15 Trap shrugs

20 sit ups

Part 6

4 sets

30 banded pull aparts

30 banded tricep push downs

Rest 60 sec

Workout of the Day October 1, 2020

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

 

Lots to do, if moving purposefully it can be done quickly. But if time is tight take out part 3 and make the reps lees in part 5 and do like a 8-10 min time frame.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

Front Squat Against Bands

Build to a Tough Single

 

Do this in around 8 sets. The first few sets should include multiple reps. Eg, set 1 5 reps, set 2 4, reps, set 3 3 or 2 reps then all singles for the remaining.

 

Part 3

 

Seated Good Mornings

3 sets of 8 reps

 

Rest 60 sec 

 

Part 4

 

Banded Stiff Leg Deadlift

4 sets of 10 reps

Rest 60 sec 

 

Stand on the bands. Feel free to use just bands and no bar or to use dumbbells.

 

Part 5

 

15-20 min

 

15 pull ups

15 Burpees

20 Cal Row

20 Alternating Step ups holding onto a load of some sort

 

Part 6

 

Standing banded side bends

 

3 sets of 15/ side

Rest 60 sec

 

Part 7

 

100 Banded pull Throughs

 

TB/ The Next Day Workout

 

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

Floor Press against bands

Build to a tough single

 

Part 3

 

Rollback Tricep extension

3 sets of 8 reps

Rest 60 sec

Part 4

Upright barbell row

3 sets of 12 reps

Rest 60 sec

Part 5

1-2-3-4-5-6-7-8-9-10

Renegade Rows

1 rep = Push Up, row left, row right

The number indicates an un broken set. Sets are to be unbroken. Rest as needed between sets to make sure this happens.

Part 6

Tempo Banded Tricep push downs

6 reps

10 sec push down and a 10 second return

Then into:

75 banded tricep push downs (no tempo)

Workout of the Day September 23, 2020

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

Deadlift

 

Build to challenging single

Do this in approx 8 sets

 

If it hard for you to be in a good position for the deadlift, then elevate the bars staring position by putting it on plates stacked on the floor or pulling off the safety arms on the racks. This should get the bar ro near your knee to start the lift.

 

If uncomfortable with deads, or using a barbell for this, do this with dumbbells or kettlebells. But consider doing 4-5 reps for 5-6 sets with the dumbbells or kettlebells.

 

Part 3

 

Hip Thrust w Barbell

 

3 sets of 8 reps

Rest 60 sec

 

Part 4

 

Russian Step ups holding a kettlebell in goblet position

3 sets of 8 reps a side

Rest 60 sec

 

Do all reps on one leg before switching sides

 

Part 5

 

18 Min

 (6 sets)

Every min on the min

1st min- Row 150-200M

2nd min- 12-20 wall balls

3rd min- 4-6 sandbag over the shoulder

 

Rotate through the movements each min.

Part 6

4 sets

Stir the Pot

10-20 per direction

Rest 60 sec

TB/ The Next Day Workout

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

Bench Press w bar elevated 6' off chest

Work to a tough single

 

For this press off the safety arms w the bar approx 6" above the chest

 

Part 2

 

Single arm bent over row (one knee on bench) w bands pulling the dumbell forward

 3 sets of 8 reps

Rest 60 sec

 

Part 3

 

Tate Press

 

3 sets of 8 reps

Rest 60 sec

 

Part 4

 

Banded Dumbbell floor press

 3 sets to a good burn

Use a modest load and try to get 15+ reps

Rest 60 sec

 

Part 5

 

Standing Pallof Press

4 sets of 15/ side

Rest 60 sec 

Part 6

3-4 sets

20 h rolls

30 Banded tricep push downs

 

Workout of the Day September 10, 2020

 

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Back Squat Against Bands

12 min

Every min on the min

3 reps

Load should be 55% + band tension

Part 3

Deadlift

8 sets

1 rep ever :30 sec

Load in the 75% range

Part 4

3 sets

8 Russian Step ups per side holding onto a load (dumbbells or kettlebell)

Rest 60 sec

Part 5

3 sets

8 Romanian Deadlifts (RDL)

Rest 60 sec

Part 6

15 min

Row 200M or bike 500M

10 Burpees

40 Stir the Pots (10 L, 10 R, 10 L, 10 R)

 

Part 7

 

3 sets

1 min banded pull throughs

Rest 60 Sec

 

 

TB/ The Next Day Workout

 

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Bench Press (against bands if you can)

9 min

Every min on the min

Perform 3 reps

1st 3 min- narrow grip

2nd 3 min- medium grip

3rd 3 min- wider grip

Part 3

 

3 sets

Alternating Dumbbell Bench Press

1 arm stays straight up while the other does a rep. Alternate sides

12 reps per side

Rest 60 sec

 

Part 4

 

4 sets

1 arm Dumbbell row

8 reps per side

Rest 60 sec

 

Part 5

 

3-4 rounds

 

21 cal bike

15 Pull ups

9 Dumbbell Hang Cleans

Rest 60 sec

Part 6

4 sets

100' front rack kettlebell carry

Workout of the Day September 7, 2020

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext 

 

Part 2

 

Back Squat

Build to a challenging single squatting against bands

Use a 3 sec count on the way down and a 3 sec pause in the bottom

 

Do this in 8 sets.

 

Part 3

 

Seated Good Mornings

3 sets of 10 reps

Rest 60 sec

 

Part 4

 

Swiss Ball Reverse Hypers

3 sets of 20 reps

Rest 60 sec

 

Part 5

 

16 min

 

20 reverse lunge wall balls (or step ups holding onto 2 dumbbells)

Run 0.25 mi or bike 1000M or row 500M 

20 sit ups

Part 6

100 Banded good mornings

TB/ The Next Day 

 Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups
5-10 squats
5-10 back ext

 

Part 2

 

Bench Press with a 3 sec pause 2" off the chest

Build to a tough single

Part 3

Banded Floor press

3 sets of 8 reps

Rest 60 sec

Part 4

Dumbbell JM Press

3 sets of 8 reps

Rest 60 sec

 

Part 5

100 Overhead Seated Banded Tate presses

Only use a light band

Part 6

4 sets

15/ side, side bends holding onto Dumbbells

Rest 60 sec

Part 7

3-4 sets

1 arm dumbbell rear delt raise 20 reps non stop

No rest between sides or sets

 

Part 8

100 banded pull aparts

Workout of the Day August 25, 2020

 Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups
5-10 squats
5-10 back ext

Part 2

Back Squat to a box

9 min

Every min on the min

3 reps

Straight load should be in the 70% range or 50%+ bands

Part 3

Deadlift

9 Sets

1 rep every 30 seconds

Straight load should be in the 70% range or 50%+ bands

 

Part 4

 

Bulgarian Split Squat

3 sets

12/ leg

Rest 60 sec

Part 5

 

Barbell Hip Thrust

3 sets of 8 reps

Rest 60 sec

 

Part 6

 

4 Sets

20 per side banded side bends

40M farmers carry

Rest 60 sec

 

Part 7

 

100 Banded good mornings

 

 

TB/ The Next Day Workout

 

 Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups
5-10 squats

5-10 back ext 

 Part 2

 

Bench Press

9 min every min on the min

3 bench press

First 3 min narrow grip. 2nd 3 min medium grip, 3rd 3 min wide grip 

Straight load should be in the 70% range or 50%+ bands

Part 3

Single Arm Dumbbell Row w a 3 sec negative

8 reps of 3 reps per arm

Rest 60 sec

Part 4

Dumbell Rollback Tricep extension

3 sets of 8 reps

Rest 60 sec

Part 5

16 min

10 Push press

10 Step ups

10/ direction stir the put

Part 6

3 sets

Trap 21s

Rest 60 sec

Use kettlebell in each hand. Do 7 shrugs w them behind the leg, 7 with them on the side of the leg and 7 of them in front of the leg. All done standing.

Workout of the Day August 22, 2020

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups
5-10 squats
5-10 back ext

Part 2

Back Squat

Build to a tough single

No misses. Do this thing in 8 sets

Use a spotter and go in the cage or use the safety arms.

Part 3

Heels elevated Goblet squats (use band too if you want, or just a band)

3 sets of 20 reps

Rest 60 sec

Part 4

Good Mornings

5 sets of 5 reps

Rest 60 sec

Part 5

10 Min

7 Hanging Knee Raises

7 Kettlebell Swings (heavier)

7 Dumbbell Thrustrers

Part 6

100 Swiss ball hamstring curls

TB/ The Next Day Workout

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, especially if your legs are sore. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups
5-10 squats
5-10 back ext

 

Part 2

 

Shoulder press

 

Build to a tough single

No misses, do this thing in around 8 sets

 

Part 3

 

Skull Crusher laying on floor, bands pulling up if you want

3 sets of 8 reps

Rest 60 sec

 

Part 4

 

JM Press

3 sets of 8 reps

Rest 60 sec

 

Part 5

 

JM Press

100 Reps

Use an Empty bar, or with a broom stick

Part 6

Stir the pot

5-8 sets

10-15 circles per direction

Rest 60 sec

Part 7

4 sets

6 way delt raise, 20 reps

banded pull aparts, 20 reps

Rest 60 sec